The Truth About Cardio & Muscle Building - Part 3

Intervals

The good- intervals allow you to burn a lot of calories in a short amount of time and keep your metabolism elevated long after you finish doing them.

The bad- if you are training legs two or even three times per week, you can not do intervals more than once a week without overtraining. Let me rephrase that; you can but eventually it will lead to overtraining or at the very least slow down your strength gains. You can negate this slightly by keeping your leg training volume extremely low and doing your intervals on the same day as your weight training. You can't do five to eight sets of legs two or three days a week and 30 minutes of intervals on top of it. That's a dead end road.

You also have to remember to do your intervals on your training days and not on off days like you might do with other forms of cardio exercise because that will lead to overtraining much quicker.

The ugly- if you choose sprinting as your form of interval training you could get hurt; it's an ugly truth that has to be faced. The thing that will lead to even more injuries is following faulty interval protocol advice. Normally it is recommended to do 30-60 second intervals when they are being performed on a stationary bike. A lot of people take these recommendations and apply them to sprinting. This is a huge mistake! Nobody can sprint for 30-60 seconds. Ok, not nobody; but most average people can't do it. World class athletes can sprint for that long, but not everyone else.

Don't believe me?

Go try it. Warm up thoroughly and try to sprint for 60 seconds straight. Let me know what happens. We have all seen the Olympics and how winded guys are after sprinting the 100 which happens to last all of ten seconds. Most of us have seen guys run the 40 and not be able to catch their breath for at least a few minutes afterwards. And that takes five seconds or less. Not only is sprinting for 30-60 seconds impossible for most people but it also greatly increases the risk of injury.

When you keep your sprint distances and times very short, you decrease the risk for injury because you never hit top speed and instead spend most of your time in the acceleration phase. This phase has the least potential for injury. For that reason, most people should be running 20-50 yard sprints. This keeps you at top speed for a very short period of time; usually little enough time to maintain form and not suffer an injury. When you run at top speed for too long the chance for a break down in form and thus an injury is greatly increased.

I would never recommend that a non athlete ever try to sprint for 30-60 seconds straight and you should never take that advice from anyone. It is faulty and dangerous. To further reduce your injury while sprinting, use adequate rest periods between sets. Also, running with a sled slows you down enough to avoid top speeds and makes sprinting much safer.

Bottom Line- Intervals are a great tool for getting ripped, however when your main goal is to get big and strong and just keep fat gain to a minimum, they should be used sparingly if at all. I would recommend sprints above intervals on a bike and even then I wouldn't do them in true interval fashion but more of a traditional speed workout with short sprints and adequate rest periods. This will still elevate your metabolism greatly and keep you lean. Just look at the physiques of Olympic sprinters for proof of this; that his how they train. Sprint, rest... no intervals.

By: Jason Ferruggia

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Posted in: Body Builder,Muscle Building

Bodybuilding Workout - 5 Factors For A Well Rounded Program

Your bodybuilding workout needs to be a well-rounded program so muscle groups in all parts of your body are placed under enough resistance to promote muscle growth. To do this it needs to include both weight training and a cardiovascular rotation exercises. There is no universal formula that fits every person but there are certain factors that everyone needs to consider in designing their own bodybuilding workout.

Health

Your current health is of great importance when you start to design your bodybuilding workout. You should consider your recoverability, susceptibility to injury, and any physical limitations. If you are just beginning bodybuilding to get fit, you will need to start slow. Trying to do too much in the beginning only leads to injury.

Goals

This is a factor that is often overlooked. Without setting some goals in the beginning, you cannot very well design an effective program. Your goal may be to lose weight or gain muscle mass or maybe simply to become stronger and more toned. Each of these goals may require a different program and series of routines depending upon your body style.

Know Your Body

You must have a basic knowledge of your body and the various muscles groups. Without this knowledge, you will not be able to design a workout program that effectively works your muscles to their full potential. I know it sounds basic, but you can only work a particular muscle group if you know where it is.

Frequency

Your bodybuilding workout will not be effective if you try to work every muscle group every day. In the beginning, you should be working out no more than four days a week. Plan on starting on Monday with rest days on Wednesday and on the weekend. Your muscles only build while they are at rest so do not skip the rest periods. A sample schedule might be:

• Day 1: Deltoids, Triceps
• Day 2: Back, Traps
• Day 3: OFF
• Day 4: Legs, Forearms
• Day 5: Chest, Biceps
• Day 6: OFF
• Day 7: OFF

As you start to progress, you can work each group more often but never two days in a row. This allows for maximum recovery time as well as maximum growth potential. You need recovery time due to the intensity of a strong bodybuilding workout.

Tracking

Keep a log of the exercises you are performing and note your progress regularly. You will be able to see the small changes add up in a big way or see that you need to alter your routine a bit. Unless you log and track your results you will have no way of gaging how effective your workout program is or of you strength potential.

Everyone Is Different

Bodybuilding workouts vary from person to person, but they all contain basic components that can help all body builders grow their muscles and tone their bodies. When putting together your bodybuilding workout, keep your personal goals in mind and then go for it!

By: Gerry Marsh

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Posted in: Body Builder,Muscle Building

Fad Diets - What's Wrong With Them?

If you go on a fad diet and it helps you lose weight fast and get results, what's wrong with that?

I'm sure you've seen many ads on the internet and in magazines promising you huge weight loss in only a few days time.

Is this type of weight loss really possible? Yes - but ... in almost every case the weight loss from a fad diet is temporary and usually due to loss of water weight. Our bodies are made up of a large percentage of water so as soon as your body rehydrates itself you'll put that quick weight loss right back on.

What are some of the reasons a fad diet is bad for you?

#1 A fad diet usually tells you to focus on a single food type and avoid all others. This means you miss out on the nutrition you really need and can get from a more balanced diet approach. Quite often these fad diets will even tell you to take vitamins and supplements to make up for all the nutritional deficiencies you experience while on that fad diet. However, your body will not be able to absorb the nutrients from the recommended supplements unless you take them with food. And many of the foods that help you absorb nutrients are banned on fad diets.

#2 Fad diets are usually so restrictive and unappetizing that, after as little as one day, you'll begin having overwhelming cravings for other foods and most likely you'll give up. This can also wreak havoc on your self esteem if you beat yourself up for not having enough willpower to stick it out with the diet.

#3 Fad diets are temporary solutions to your weight problems. Even if you do follow through to the end with a fad diet you have not made permanent, healthy changes to the way you handle food in your life. So fad dieters tend to be yo-yo dieters that go back and forth between extreme low-calorie fad diets to periods of bingeing on food groups that were missing from the fad diet. So fad dieters will inevitably end up on a roller coaster of gaining and losing the same pounds, over and over.

No matter what you see in the media about quick weight loss fad diets, realize that these diets will never work long term.

The best way to lose weight and sustain that weight loss (so you never have to diet again) is to eat a variety of healthy foods, avoid overeating, and do regular exercise. This simple formula works every time.

By: Keira Adams

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Posted in: Diet

Cleanse, Reboot and Nourish Mind & Body With a New Years Detox Program

The birth of a new lunar cycle affords the opportunity to reassess and reexamine our priorities, our desires and our attention to our physical and mental self. Usually at the top of the new years resolution list is some type of revised routine that includes exercise, losing weight, eating right and spending more time with friends, family and making more time for yourself. Such revised routines yield the perfect time to consider a detoxification program because detoxification is both a physical and spiritual process of cleansing, nourishing, and healing one's body and mind.

The concept and practice of detoxification has been around for centuries. It is the body's natural process of eliminating toxins from the body. Toxin exposure can vary from food additives, alcohol, drugs, environmental pollution, smoke, heavy metals, pesticides to ever day household cleansers.

A detox program not only helps eliminate these toxins; it also transcends to the cellular level of our bodies and minds by rebooting our patterns and getting us back on a healthy track. Toxin clearing and cleansing is necessary from our poor food choices, terrible habits and negative thoughts and internal talk; all of which are destructive and block the ability to bring about healthier, happier lives.

Physical detoxing and cleansing has become more mainstream. We now hear of celebrities and TV personalities conducting detox programs before big awards shows to shed a few extra pounds around their waists. Despite this growing trend, there is still a large population of non-believers and skeptics. Perhaps skepticism stems from the limitless choices in the arena of detoxing. Many herbal manufacturers like Enzymatic Therapy and Dr. Natura offer excellent 7, 14 and 30 day detox kits. Other more intense detox options include juice fasts, massages, infrared saunas, hydrocolonics, lymphatic drainage and ionized foot baths that remove toxins through the feet. Whatever the methodology, an effective detox is rooted in consistency, an organic diet of fruits and veggies, lots of water and should last anywhere from one to three months.

The results are truly transformative and life changing; from clarified skin, healthier lungs, livers and colons as well as increased energy levels. Through detox, the body is literally rebooted, recharged and changed into a system that operates better than before.

Mental detoxification is just as important, if not more important than a physical detox. Detoxification of the mind allows individuals to get rid of negative thoughts and give birth to healthier and more positive thoughts that yield positive, healthy choices and actions. It is through positively manifested thoughts that ultimately create the lives and health the individual wishes to lead.

Conscious, positive mindfulness is indeed much harder than taking an herbal pill routinely in the morning and night. This involves cleansing negativity and energy blockages through meditation, rest, reiki healing, spiritual healing, prayer and increased mindfulness in the awareness and reversal of negative thoughts. Stopping to listen to the multitude of thoughts is challenging, at first, but once we tap into all the little voices of doubt, mistrust, negativity and ill will; awareness and change begins.

Just as toxic as fat and alcohol, a negative thought literally manifests itself physically in our daily lives. From our jobs, our health to our relationships; we are what we think. Along the lines of The Secret, our thoughts create our reality and the best way to make positive changes is to adjust and realign our thoughts to showcase and pattern the desires we wish to occur.

In essence, detoxification is our way to not only usher in the 2008 new year, but to initiate a rebirth of our health and mental wellness. Anything is possible this year and with a healthy body and an aligned mind, we are more apt to achieve the goals we set forth on our 2008 New Years resolution lists.

By: Melissa Gallagher

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Posted in: Diet

Temporary Ways to Get Bigger Breasts

There are some women who have large breasts from adolescence, but more often than not, most women are worrying often how to get bigger breasts, even if it is only temporarily. Women believe that bigger breasts make them look more attractive and they strive to have that condition, even if it is only for a short time. If you are trying to get bigger breasts but do not want to get them through permanent means, or just want to have larger breast for a short time, here are a few things that you can try.

Gel Pads

On the market now are some wonderful gel pads that can help women to have the look of bigger breasts without having to go through any surgical procedure. These gel pads can range in price, from inexpensive to fairly expensive, and you have to make sure that you find the right size. Make sure, if you're ordering them from a company online, that the company has a return policy, because it's unlikely that you'll get the right size on the first try. If you are purchasing them in a store, ask if it is okay to try one on. Some stores will use a protective sheath so that everyone can try them on without having to worry about spreading germs or infections.

Exercises

Some women swear that exercising can help them to increase their breast mass. In reality, exercising your chest area doesn't make your breasts larger; it makes the muscles underneath your chest larger. This does, however, affect the look of your breasts and makes them seem larger. Some waitresses claim that their breasts get larger after a time because they constantly have to lift trays over their head.

Very Temporary Measures

Got a guy you're trying to impress? Want to look great for a photograph? Play with your breast. Honestly, this is a great way to make your breasts look larger for a short period of time. The more they are played with, the more they fill up and become swollen, which is why your breasts often feel larger after a sexual encounter. It is part of the arousal process and can make your breasts up to a cup size larger!

You can also purchase one of the new inventions on the market: the inflatable bra. This bra can make your breasts look larger using a small pump. The inflatable pieces are inside of the fabric on the bra and, when placed correctly, can make your breasts look quite a bit larger.

There are plenty of ways to get bigger breasts for a temporary amount of time, just make sure, if you're getting bigger breasts in order to try to impress a date, that you remove whatever device you've put in before your date tries to grab a feel!

By: Sally Miller

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Posted in: Women's Issues

Bra Shopping For A Bigger Bust

When you have a bigger bust, finding the right bra can be very difficult. You not only have to find something that supports you, but you want to find something that looks attractive. Finding bras when you have a bigger bust can truly be a disheartening experience, but if you know what to look for, you can find the bra that fits you and looks amazing as well.

How to Measure your Breast Size

One of the big problems when it comes to women buying bras is that many don't know how to measure their breast size correctly. Some women buy the same size bra their entire life when their breast size may have changed. Some clothing websites say that 80% of women wear the wrong bra size. Measuring for your bra size is quite simple, simply put a tape measure around you directly underneath your breast and write down the measurements in inches. You will want to make sure that it is a snug fit and that you take the measurement when your arms are down. Now take that number and round it to the closest even number, such as if your measurement tape says that it is 31 inches, you should use a band size of 32.

To measure the cup size, you first need to measure your bust. To do this, run the tape measure around the largest part of your bust. Make sure that the fit is a loose one and that you are standing straight. Now round the number you get up to the closest whole number. To get your cup size, simply subtract the band measurement from the measurement you got when you measured your bust. If there is an inch different, you're an A cup. Two inches difference means that you're a B cup, three inches means that you're a C cup, while four inches means that you're a D cup. You should go up one cup size for every inch that is different.

Go For More Expensive

There are cheap bras that will work for a day to day basis for women with a bigger bust, but if you want to find something that is more stylish and more sexy you will have to be willing to spend some money. This doesn't mean that you have to pay for the most expensive bras you can find, but they will probably cost more than you would imagine. A decent, supportive and sexy bra will probably run you anywhere from thirty to fifty dollars.

When you have a bigger bust, life can be frustrating. You may have to work to find a bra that suits you the best, but once you finally get the right measurement and find the right store, your bigger bust will become a benefit and not a hassle.

By: Sally Miller

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Posted in: Women's Issues

Great Results With The South Beach Diet

When you put on too much weight it can dramatically reduce the quality of your health and life in general. So when weight gain happens to most people, they seek out diets to get that weight down. And there are so many diets to choose from. Some want money to buy their special menus and others have requirements that cannot be consistently met. What is their result? They fail-simple as that. If you have to go to a specialty health food store to buy the proper food for a diet you will find it to be very expensive and unsustainable because it wrecks your budget. If you have to cut out carbohydrates or things you like to eat from your diet forever you will soon grow weary and go back to eating them-another diet failed. But there is a diet that gives you some balance and doctors recommend it quite often: The South Beach Diet.

The South Beach Diet was designed by cardiologist Dr. Arthur Agatston who set out to create a diet that was both safe and effective. The diet is a solution to the problem of insulin resistance in a person who eats a lot of foods with what is called a high-glycemic index. Eating too much bread, potatoes, candy, and foods with processed sugar can create what is known as insulin resistance syndrome. This syndrome interferes with insulin's ability to process fat and sugars therefore the person puts on more weight.

So the starting point with this diet is a period of two weeks when these high-glycemic foods are cut out of the diet in an attempt to force the body to lose its insulin resistance. This reduction in insulin resistance should cause the body to start burning stored fat and the person will start to experience significant weight loss in a short time. This is phase one of the diet. The person in phase one will eat three normal meals a day consisting of meat, fish, cheese (low-fat), vegetables, and eggs. Snacks between the noon and evening meals are required and can consist of products like nuts or cheese sticks. It is estimated that a person will lose between 8 and 12 pounds during this phase.

This is probably the most difficult part of the diet as one can go through periods of feeling weak and dizzy as their body adjusts to the absence of carbohydrates. Also, because the person has to do without many fruits and vegetables, there may be some vitamin deficiencies. Plus, the absence of bread in the diet can result in fiber deficiencies. So you may have to take some vitamin and fiber supplements.

Phase two of the diet consists of introducing small amounts of the forbidden foods (like bread) back into the diet. Weight loss should continue during this phase and the goal is to keep losing 1 to 2 pounds per week until the dieter achieves the desired target weight.

Once the target weight is achieved, phase three or the maintenance phase begins and the dieter needs to maintain a balanced diet. Monitoring the weight is still important because if it starts to climb again the dieter returns to phase one.

By: Thomas Husnik

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Posted in: Diet